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Workout Split

The document outlines a 7-day workout plan focusing on different muscle groups, with specific exercises and sets for each day. It includes push, pull, and leg workouts, along with rest days and recovery tips. Key recommendations include warming up, cooling down, progressive overload, and ensuring adequate rest for muscle recovery.

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5 views1 page

Workout Split

The document outlines a 7-day workout plan focusing on different muscle groups, with specific exercises and sets for each day. It includes push, pull, and leg workouts, along with rest days and recovery tips. Key recommendations include warming up, cooling down, progressive overload, and ensuring adequate rest for muscle recovery.

Uploaded by

121233godofstories
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd

WINTER’S ARC SPECIAL

Day 1: Push (Chest, Shoulders, Triceps) Day 5: Push (Chest, Shoulders, Triceps)
 Dumbbell Bench Press: 3 sets of 6-8 reps  Incline Bench Press: 3 sets of 6-8 reps
 Incline Dumbbell Press: 3 sets of 8-10 reps  Dumbbell Shoulder Press: 3 sets of 8-10
 Overhead Shoulder Press: 3 sets of 8-10 reps reps
 Lateral Raises: 3 sets of 12-15 reps  Chest Flies: 3 sets of 10-12 reps
 Triceps Dips: 3 sets of 8-10 reps  Front Raises: 3 sets of 12-15 reps
 Triceps Pushdowns: 3 sets of 10-12 reps  Skull Crushers: 3 sets of 8-10 reps
 Overhead Triceps Extensions: 3 sets of 10-
Day 2: Pull (Back, Biceps) 12 reps
 Pull-Ups: 2 sets of 8-10 reps Day 6: Pull (Back, Biceps)
 Bent Over Rows: 3 sets of 8-10 reps
 Face Pulls: 3 sets of 12-15 reps  Single hand Dumbbell Rows: 3 sets of 6-8
 Bicep Curls: 3 sets of 10-12 reps reps
 Hammer Curls: 3 sets of 10-12 reps  Pull ups: 2 sets of 8-10 reps
 T-Bar Rows: 3 sets of 8-10 reps
Day 3: Legs (Quads, Hamstrings, Calves)  Rear Delts dumbbell Flies: 3 sets of 12-15
reps
 Squats: 3 sets to failure  Reverse Curls: 3 sets of 10-12 reps
 Lunges: 3 sets of 8-10 reps  Concentration Curls: 3 sets of 10-12 reps
 Romanian Deadlifts: 3 sets of 8-10 reps
 Leg Curls: 3 sets of 10-12 reps Day 7: Legs (Quads, Hamstrings, Calves)
 Calf Raises: 4 sets of 12-15 reps
 Front Squats: 3 sets of 6-8 reps
 Bulgarian Split Squats: 3 sets of 8-10 reps
Day 4: Rest  Hamstring Curls: 3 sets of 10-12 reps
 Calf Raises: 4 sets of 12-15 reps

Tips:

 Warm-Up: Always start with a 5-10 minute


warm-up to get your muscles ready.
 Cool Down: Finish with a cool-down and
stretching to aid recovery.
 Progressive Overload: Gradually increase
the weights to keep challenging your
muscles.
 Rest: Ensure you get enough rest and sleep
to allow your muscles to recover.

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